A: Core prep
1 min plank
30 sec hollow body hold
7 single leg glute bridges per side
x 3
Part B:
On the 2:30 at progressively heavier loads x 10 find a 1RM
A: Core prep
1 min plank
30 sec hollow body hold
7 single leg glute bridges per side
x 3
Part B:
On the 2:30 at progressively heavier loads x 10 find a 1RM
For time!
Part A: At 0:00
Start with 1000m/800m row
and 20 Burpees over the rower
At 10:00 hit this!
4 RFT of
9 Pwr cleans at 185/125
6 Wall Walks
3 Rope climbs
Score is time on part A and Part B